Exercises for pumping leg muscles, weight loss for girls. Training program for a week with a description. Results and photos

Sometimes, for weight loss, girls need a diet and rationalization of nutrition, but in most cases, to lose weight in the leg area, a set of exercises is needed that can be easily done at home.

How to quickly get rid of leg fat

It should be remembered that fat, as a substance of a complex type, is the main resource of the energy balance, therefore it cannot be completely excluded from your diet. For weight loss in the leg area, athletes insist on the need for leg exercises at home. A number of exercises and trainings have been created for girls.

Each workout should combine strength exercises, cardio and stretching.

Some trainers advise you to play sports in the morning after waking up, since such exercises will positively affect a person’s well-being and will purposefully increase the metabolic rate for the whole day, while evening workouts will be able to remove excess calories only in the evening.

It should also be noted that each subsequent training for a person will be easier, therefore, experienced specialists recommend using dumbbells in practice, starting from light weight and ending with heavy weight. An excellent replacement for dumbbells will be a rubber band, which can be purchased at any sports store.

To achieve the goal, you need to alternately combine different exercises. In order to soon get a taut effect on the legs, trainers advise it is strength training, since exercises of this kind make the muscles more expressive, and their contour becomes more noticeable.

To remove fat from the legs, it is not necessary to visit expensive gyms and fitness clubs, because it is quite possible to achieve success at home. The whole point of fast weight loss is only in the technique of exercise. Any trainer will say that the correct implementation of the exercise will certainly train a separate muscle group.

Training mode

Various exercises at home will be effective, as they are aimed at consuming extra calories. It is easiest for girls to choose a complex for legs, because for its execution does not require a lot of space. It should be understood that fat is not removed locally, so the effect on the legs will not be immediately noticeable. Any efforts will not be in vain, and immediately not subcutaneous, but visceral fat will be burned.

The training regimen should include both strength and cardio exercises. If strength training is aimed at body bumps, then cardio is for burning calories. If at home there is no way to install a treadmill, then a skipping rope will be an excellent replacement for this treadmill. As you know, long jumps replace running.

To quickly lose weight and keep the body in good shape, experts advise doing 3 or 4 times a week.

More experienced professionals can do it every day. Moreover, such sports should not last more than an hour. An ideal option for a workout would be 20 minutes of cardio and 35 minutes of strength training. It is necessary to finish physical activity by stretching. This set of strength exercises is aimed at burning fat on the legs.

Monday:

1. Warm up.
2. Classic squats – 20 times.
3. Simple lunges forward – 15 times on each leg.
4. Feet lying on his side – 10 times on each side.
5. “Buttock bridge” – 20 times.
6. Jump rope – 60 times.
7. Stretching.

Tuesday:

1. Warm up.
2. Squats with weight transfer forward on one leg – 10 times on one leg.
3. Bulgarian lunges – 15 times.
4. “Scissors” – 25 times.
5. Mollusk – 10 times.
6. “Bicycle” – 20 seconds.
7. “Stool” – 2 sets of 10 seconds.
8. Stretching.

Wednesday:

1. Warm up.
2. Back lunges – 10 times on each leg.
3. Plie squats – 20 times.
4. Squats with weights – 15 times.
5. “Buttock bridge” – 15 times.
6. Stretching.

Thursday:

1. Warm up.
2. The bar is 20 seconds.
3. Jumping rope – 70 seconds.
4. Squats with dumbbells – 15 times.
5. “Scissors” – 30 seconds.
6. “Stool” – 3 sets of 10 seconds.
7. Stretching.

Friday:

1. Warm up.
2. Walking on the buttocks – 35 seconds.
3. Classic squats
4. Exercise “bike” – a minute.
5. Mollusk – 20 seconds.
6. Plank (on elbows) – 30 seconds.
7. Stretching.

Saturday:

1. Warm up.
2. Simple lunges on each leg – 10 times.
3. Bulgarian lunges – 10 times on both legs.
4. Plie squats – 15 times.
5. The bar on the elbows is 20 seconds.
6. Stretching.

Sunday:

1. Warm up.
2. Leg presses – 3 minutes.
3. Lateral rises (in a prone position) – 8 times on each side.
4. Exercise “high chair” – 2 sets of 10 seconds.
5. Side bar (on one arm) – 15 seconds on each side.
6. Stretching.

This set of exercises for the legs suits every girl, and it is easy to perform at home. It will be difficult for a beginner to do daily, and to achieve the goal he needs to do exercises every other day. After 2 weeks of training, it is recommended to increase the number of repetitions or add weights (dumbbells or rubber tape).

If it is not possible to purchase dumbbells, they can be replaced with two bottles filled with water or sand.

A set of exercises on the legs at home

Warm up

Each workout should begin with a warm-up. This is an important part of the training, thanks to which subsequent exercises will be much more effective and the body will warm up with a cavity. In the process of warming up, all muscles work, and the body is toned.

During this process, blood circulation improves, and the pulse quickens.

The duration of each girl’s warm-up is different, so doctors advise listening to your body. As a rule, the duration of this part of the training does not exceed 20 minutes.

As an example of a warm-up, the following exercises are distinguished:

1. Running on the spot.
2. Rotation of the head, neck, shoulders and arms.
3. Jumping in place.
4. Torso tilts forward, backward, sideways.

Classic squats

As strength exercises for the legs, classic squats are offered, for which girls will not need much space. They are quite possible to do at home. Professionals are advised to perform this exercise additionally with a barbell or dumbbells.

Thanks to such squats, the buttocks and adductors work in girls. Squats also have a positive effect not only on the quadriceps, but also on the calf muscles. During squats, you need to pay attention to such moments: the back should be flat, and the legs shoulder width apart.

Plie Squats

This type of squat is aimed at working out the inside of the thigh.

The correct implementation of the plie squat technique is based on several principles:

1. The legs should be shoulder width apart and the feet slightly extended.
2. In the starting position, go down.

One leg squats

The better known name for squatting on one leg is “pistol”. This exercise is able to use almost all the muscles of the legs (quadriceps and adductors are well worked out).

This exercise is contraindicated in people with joint diseases and knee problems.

Weighted Squats

To increase the effect, experts recommend using dumbbells as an additional load. It is such weights squats that perfectly replace some exercise machines. Perfect for this type of squat barbell.

It should be understood that at the initial level, girls need a small load weight , and a sharp increase in weight is fraught with spinal injuries. For beginners, the position of the bar at the level of the rear deltas is excellent.

One-leg forward squats

This technique of doing squats is quite simple, because each girl can do this exercise. The technique of such a squat involves almost all the muscles of the hips. Correct execution is when you take your leg back while squatting.

Lunges: simple, reverse, Bulgarian

A fairly effective exercise in the fight against excess leg fat is lunges.

There are various forms and techniques of execution:

1. Simple (classic) lunges – train not only the buttocks, but also the hip biceps and quadriceps. To perform the exercise, you need to take a wide step forward (so that the angle of the bent leg to the floor is 90 degrees).
2. Back lunges – differ from previous ones in that you need to take a step back.
3. Bulgarian lunges – done with a low stool (can be replaced with a step). To do this, put one foot on the stool, and the other take a step.

Such lunges are perfect not only for training the legs, but also for giving the buttocks a rounded shape.

Mahi

Leg swings are considered one of the most effective exercises for burning leg fat at home. It is believed that for fast weight loss, leg swings are suitable in a standing position, but also do not forget that swing can be done while lying down. This element of the training copes with cellulite and removes the sides.

Options for swinging legs while standing:

1. Swing to the side – well suited for tightening the inside of the thigh. To do this, the girl needs to stand straight (preferably grasping the wall or door) and smoothly, without jerking, raise her leg parallel to the wall.
2. Swing feet back – train the back of the thigh and pump up the buttocks. This time, the technique of doing the exercise differs from the previous one only in that the swing should be done back.
3. Swing forward – this time you need to stand against the wall sideways.

Ascents

Leg raises must be performed lying on the floor, which is much easier than the same exercise in the hanging. It is considered a fairly simple exercise, and its implementation does not require any adaptations.

Jumping

Jumping is almost the main element of cardio training, as they perfectly train the athlete’s stamina. During the jump, the heartbeat speeds up and blood circulation improves.

The technique of jumping at home is quite peculiar and has various manifestations:

1. The usual classic jumps in place.
2. Jumping with elements of strength training.
3. Jumping using additional equipment (jump ropes, dumbbells).

“Scissors”

Exercise “scissors” perfectly stimulate the improvement of the condition of not only the thigh muscles, but also the press. With this exercise, you can achieve the appearance of lower abs cubes and slender legs. To perform, you need to lie on the mat.

“Bike”

This exercise is considered the prevention of a cosmetic defect such as cellulite. Due to improved blood circulation in the legs, exercise will help to get rid of excess fat. To perform, you need a mat. Lying on the floor you need to fix your hands behind your head. Next, you need to raise your legs and begin to simulate cycling.

“Buttock bridge”

Gluteal bridge or pelvic lifting – are considered a very effective exercise for training the muscles of the buttocks and the back and front sides of the thigh. Also good for core muscles and calves. You need to lie on the mat with your back and bend your legs.

Then it is necessary to lift the body until a straight line forms. To enhance the effect of the exercise, it is recommended to hold the body at the top point for 3-5 seconds.

Mollusk

The Mollusk perfectly engages the outer thighs. To perform, you need to lie on your side, and bend your legs. Without spreading the soles of the feet, it is necessary to raise the upper leg in a bent position. For experienced athletes, it is advisable to use elastic tape.

“Stool”

Exercise “high chair” is quite famous and easy to perform.

There are various options for implementation:

1. Classic “high chair” – performed with the back to the wall.
2. “Stool” using weighting agents (dumbbells or a bottle of water) – this time it is done without a wall.
3. “Stool” with an extended leg – is also performed against the wall and resembles the “pistol” exercise.
4. “Stool” with a fitball and a wall (you need to fix the fitball between the wall and the back).

Buttocks walking

Walking on the buttocks easily removes cellulite. You need a net on the floor and pull your legs in front of you. Then alternately strain the muscles of the buttocks and legs. During the exercise, it is advisable to keep the posture in the correct position.

Toe Rise

To train calves, experts insist on lifting the body to the socks. Thanks to this exercise, the calf muscles become much stronger.

Lateral Lifts

To perform lateral lifts you need to lie on the mat. Starting position: lie on your side, legs together, lower arm extended in front of you, upper arm bent over your head. Then you need to raise your legs and shoulders together.

Leg presses

For leg training, leg presses can be performed. This exercise is often done in the gym using a simulator. During the exercise, the knee joint is strained, which means the exercise is contraindicated in people with joint diseases.

Fitball lessons

Fitball is considered a Swiss ball and will be an excellent device during weight loss. With the help of a fitball, you can improve such basic exercises as the bar, squats, push-ups and others.

Dumbbell exercises

Dumbbells – an excellent sports equipment that will be to help lose weight. Dumbbells, as an additional load, help to work out muscles better. With dumbbells, you can perform exercises such as lunges, squats, jumps, plies and others.

Strap

An excellent leg exercise that is suitable for all girls is the bar. One of the advantages of the exercise is that it can be performed at home, and the effect of simulators from the gym is achieved. There are different options for slats: lateral, straight, on outstretched and bent arms, on both and one arm. With just one bar you can lose weight quite well.

To make your legs slimmer, you don’t have to go to the gym.

There are various effective exercises that you can perform at home. Using the set of exercises described above, you can easily lose weight and acquire a beautiful figure.

Video: leg exercises at home for girls

Exercises for legs at home, see the video clip:

Learn the best exercises for pumping up your legs in the video: